BEGINNER WORKOUT:

5 minute easy swim (warm-up)

100 free, 200 free, 300 free, 200 free, 100 free, RI :15

3×200 free on the 4:30

200 easy swim (cool down)

= 1700 + 5 minutes

INTERMEDIATE WORKOUT:

1000 easy swim

3×500 free (2nd 250 faster than the 1st 250 of each 500), RI :30

5×200 free descending in time on the 3:00

200 easy swim (cool down)

= 3700

ADVANCED WORKOUT

500 easy free (warm-up)

500 free kick

500 free pull

4×300 free on the 3:45

4×200 free on the 2:30

4×100 free on the 1:15

3×300 free descending in time on the 4:30

200 easy swim (cool down)

= 5000